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TUESDAY 160906

Warm-up:

Individual…

Row 300m

Crossover Symmetry

15 Squats

Group…

Inch Worms Down

Duck Walk Back

Spiderman Crawl Down

High Knees Back

 

Fitness:

Four sets of:

Russian Step-Ups x 10 reps each leg
Rest 45 seconds

Supine Ring Rows x 10-12 reps @ 2 sec descend
Rest 45 seconds

Push-Ups x 12-15 reps @ 2 sec descend
Rest 45 seconds
WoD:

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)
30 Double Unders

 

Performance:

Every three minutes, for 24 minutes (8 sets):
Hang Snatch + Snatch
WoD:

In teams of two, partners alternate complete rounds to complete as many rounds and reps as possible in 12 minutes of:

12 Wall Ball Shots (20/14 lbs)
30 Double Unders

 

Mobility:

Mash Quads with KB

Roll Posterior

Banded Shoulders

 

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